F3 New Orleans

Tag: Rock City

  • Spartacus II – Wet n Wild

    The rain stopped just in time for 7 men to work, grow and sharpen the iron.

    DISCLAIMER, let’s mosey…Grab a rock, medium, one you won’t drop on your head…Let’s mosey to the shelter (cuz it has benches).

    COP:

    -SSH x 30 IC

    -Mt Climbers x 30 IC

    -Arm Circles x 30 IC (15 ea. dir.)

    -IW x 30 IC

    1. Bulgarian Split Lunge (30 sec/ea leg)
    2. Shoulder Press
    3. Goblet Squat
    4. T-pushup
    5. Alternating Step-up w/rock
    6. Squat Press
    7. Side Lunge with Touch (Elf on the Shelf)
    8. Merkins
    9. Lunge and Rotation
    10. Elevated Wife Pleasers (Rudy, stop looking…)

    Rinse and Repeat for a total of two rounds.

    times up…send your rock home and mosey to the SF.

    Countoff, namerama, announcements, and a prayer.  It was an honor to lead.  SYITG…

  • Rock around the track

    I arrived unusually early today (5 minutes) to get in a good stretch, and I was greeted with Bogey on his way out. Bogey, the QIC, got an email at 5:20am that his 9:30am flight got bumped up to 8:00am! So Bogey passed the Q, and his beat down plan, on to me. Not because I was qualified or talented, surely not, but because I was the first one there. Hawg arrived next, fresh off his 50K mountain run. That’s right folks, a 31-mile run up and down the hills of Arkansas. It only took him 7 hours 10 minutes to complete. (GASP!) The only thing I can do for 7 hours in a row is sleep. Congrats and Kudos, Hawg. A few more sauntered in, the usually disclaimer, and off we go.

    Throughout our gloomy beat down in the fog, Rudy ran laps around Pontiff in marathon preparation.

    We moseyed to the usual starting spot. Hawg took the lead for the warm-up COP.
    SSH x 30 IC
    Merkins x 15 IC
    IW x 20 IC
    J-Lo’s x 20 IC
    Low slow squats x 15 IC
    Arm circles x 10 forward, 10 backward IC
    Windmills x 10 IC

    Next, grab a rock and mosey to the track. Begin the Bogey beat-down.
    Run with rock 100 yards, leave the rock, and run 100 yards back to the starting point.
    8-count-body-builers x 20
    Run to rock, carry next 100 yards, leave the rock, and run 200 yards back to the starting point.
    8-count-body-builders x 15
    Run to rock, carry next 100 yards, leave the rock, and run 300 yards back to the starting point.
    8-count-body-builers x 10
    Run to rock, carry next 100 yards, leave the rock, and run 400 yards back to the starting point.
    8-count-body-builers x 5

    Circle up for more rock.
    Rock shoulder press x 10 IC
    Rock biceps curls x 10 IC
    Rock rows x 10 IC
    Rock squats x 10 IC
    Rock chest press x 10 IC
    Rock flutter kicks x 20 IC
    Rock shoulder press x 10 IC
    Rock biceps curls x 10 IC
    Rock rows x 10 IC

    Mosey back to the flag. Rudy joined us after his run. Count off, name-o-rama, announcements, special intections, and a prayer. We tried to do your proud Bogey!

    Walleye

  • Shoulder Down-Pain-ment

    Nobody signed up to Q Rock City for this lovely winter morning, so I gladly took it.

    DISCLAIMER and let’s mosey….on the track opposite of the normal direction, at Mahatma-Ice’s request, to the gym set for our warm-up:

    -SSH x 30 IC

    -IW x 30 IC

    -Mt Climbers x 30 IC

    -Propellers (fka arm circles) x 30 IC (15 ea dir)

    -J-Lo’s x 20 IC

    Let’s continue the mosey around the track to the rock pile, grab a friend (a rock, boulder, etc..) and circle up. With your rock:

    -Shoulder Press x 20 IC

    -Curls x 20 IC

    -Squats x 20 IC

    -Chest Press x 20 IC

    -Squat Press x 15 IC

    -Curls x 15 IC

    -Chest Press x 15 IC

    -Imperial Squat Walker Press x 10 On Your Own (we tried the cadence and didn’t quite get it… ; -)

    -Curls x 10 IC

    -Chest Press x 10 IC

    As a reward for outstanding work, let’s take a break…on the fence for some People’s Chair with your rock:

    -seated shoulder press x 10 IC

    -quick break

    -seated curls x 10 IC

    Take your friend home and let’s get some Mary:

    -LBC x 20 IC

    -Flutter-kicks x 20 IC

    -Hello-Dolly’s x 20 IC

    -Penguins x 20 IC

    -3-minute plank, rotisserie style (normal, left are up, right arm up, low plank)

    Mosey back to the VSF where we met back up with Rudy who just got 6 miles in.

    Countoff, namerama, announcements, shoutouts, prayer.

    As always, it was truly a pleasure to lead!

  • Counter clockwise in the gloom

    A surprisingly chilly Monday morning greeted the PAX at Pontiff playground.  YHC had checked the weather and must have mistook the “4” in 40s for a “7” in 70s.  Marlin, of course, was ready for the weather – dressed in full winter gear.  Clock struck 5:30, and 8 PAX took off out of the gate.  YHC was slightly worried – as some Rock City regulars have a tendency to roll in late, and we were GOING THE WRONG WAY.

    But off we went.

    COP #1: Avoid the swamplands and instead find a patch of gloomy damp grass.  Circle up, now 9 PAX strong as Hawg caught us on the way.

    • SSH x30
    • IW x30
    • Plank-o-rama: Peter Parker x25, Floyd Mayweather x25, Parker Peter x25, Mountain Climber x25

    Mosey continues the wrong way around the park.

    COP #2: The Playground.  Now 10 PAX strong, as Tool finds us – he ran the wrong-right way around the park eventually catching us on the opposite side…  So 5 stations

    • 15 Burpees (counter)
    • Pull-ups
    • Derkins
    • Low Slow Squats
    • Low Row Pull-ups (OK, so these were TOO LOW.  But lots of modifications to get a workout out of this.  YHC felt bad watching Walleye attempting to fold his 8+ foot frame underneath that bar)

    Repeat 2 circuits

    Mosey continues the wrong way around the park.

    COP #3: The Spartacus Bandstand.  Quick stop off for

    • Right Leg Step Up x25
    • Dip x20
    • Left Leg Step Up x25

    Mosey continues the wrong way around the park – to finally get to the Rock Pile.

    COP #4: Rock Pile.  YHC encourages PAX to go bigger, as we aren’t moving anywhere.  Focus on Form.  Cadence count will be slower.  Triple Shift and Jingle Vader both chose to show the PAX what “bigger” meant.  Gentlemen, I applaud you and hope one day to be able to lift a rock like that.

    • Shoulder Press x12
    • Curl x12
    • Row x15
    • Down-Up Squat x15 (sorry for the cadence misfire the first time…)

    Repeat 2 circuits.  One extra round of Shoulder Press just because.  Smarmy mumble-chatter heard from Rev Sox.

    Mosey back to the flag.  Doing my best to keep up with Mahatma – I’m not sure he even broke a sweat as he went sailing by on that last run.

    COP #5: Finish up with Mary.

    • Flutter Kick x25
    • Dolly x25
    • Rosalita x25

    Disappointed that we had no Bogey sing-a-long today.

    Finish up with Count-off, Name-o-Rama and Prayers.  Send everyone on their way with St. Ignatius Prayer for Generosity.

    Thanks for letting me lead, gentlemen!

  • Spartacus II – the Intro

    Eight men posted to Rock City excited to see the improvements to the perfect workout.  DISCLAIMER, let’s mosey…

    COP:

    -SSH x 30 IC

    -IW x 30 IC

    -Mt Climbers x 30 IC

    -Arm Circles x 30 IC (15 ea. dir.)

    Grab a rock, medium, one you won’t drop on your head…Let’s mosey to the shelter (cuz it has benches).
    It’s time for some Spartacus II. The timer on my phone had us working out for 1 minute with a 15 sec rest for each exercise:

    1. Bulgarian Split Lunge (30 sec/ea leg)
    2. Shoulder Press
    3. Goblet Squat
    4. T-pushup
    5. Alternating Step-up w/rock
    6. Squat Press
    7. Side Lunge with Touch (Elf on the Shelf)
    8. Merkins
    9. Lunge and Rotation
    10. Elevated Wife Pleasers (Rudy, stop looking…)

    Rinse and Repeat for a total of two rounds.

    Everybody take a break and have a seat in the People’s Chair…while seated, 20 rock curls IC. Let’s mosey back.

    A couple minutes of Mary:

    -LBC x 20 IC

    -Flutter Kicks x 20 IC

    -Penguins x 20 IC

    Mosey to the Virtual Flag for the COT.  Countoff, namerama, announcements, and a prayer.

    It was an honor to lead.  SYITG…

     

  • Defrosting the pipes

    In case you didn’t notice, it was a bit nippy last week.  The PAX count was correspondingly a bit low.  The plumbers will now be gainfully employed in overdrive for a few weeks.  So it’s time to get back to work.  The THANG.

    Warm up with mumblechatter:

    • SSHs ICx25
    • Frankensteins ICx25
    • Low Slow Squats ICx25
    • Mountain Climbers ICx25

    A rock for each man and mosey to the track for a steady plan:

    • Overhead press ICx20
    • Curls ICx20
    • Rows ICx20
    • Squats ICx20

    Mosey around the track, stopping each quarter, first to do 20 merks, then 15, then 10 and closing out with 5.  Rinse and repeat the rock circle with ICx15.  Mosey around the track in the other direction, again with 20, then 15, then 10 and finally 5 merks at each quarter.

    Time for a break on our sixes for 10 Russian Twists with the rock and then back to a rinse and repeat the rock circle with ICx10.  Mosey around the track in the original direction: same drill: 20, 15, 10, 5.  Close out the track work with a final rinse and repeat of the rock circle with ICx5.

    Mosey back towards the rock pile for a few minutes of Mary:

    • Russian Twists with rock ICx20
    • Flutter kicks with rock ICx20
    • Hello Dollys with rock ICx20
    • Rosalita with rock ICx20
    • LBCs with rock ICx20
    • Low plank sans rock 1 minute

    Return rocks and mosey back to the virtual flag for countoff, Namorama, announcements, intentions and thanks to Sky Q.  T-Claps to Mahatma for leaving us in the dust.  Keep the heat going, Jingle Vader

  • Crochet Visor, Sans Gloves

    There are many reasons Hawgcycle is one of my heroes. He leads by example, he pushes himself and everyone around him to be better, Iron Sharpens Iron, he provides words of inspiration, he is a literary genius (just read the Tough Mudder backblast), and so on. Today, it is because he showed up in the gloom with a Crochet Visor and no gloves in 33 degree coldness to hoist some rocks. Gotta love the guy.

     

    View image on Twitter

    6 men braved the cold temperatures today to get stronger. As we discussed the heart-breaking ending to the Saints season, the men trickled in. The usual disclaimer and off we go.

    Warm-Up COP:

    SSH x 30 IC
    Imperial Walkers x 20 IC
    Mountain Climbers x 20 IC
    Arm Circles x 10 Forward, 10 Backward IC
    Windmills x 10 IC
    Plank Jacks x 20 IC

    Grab a Rock! We each grabbed a rock of our own choosing. And once again, Triple Shift grabbed the ol’ 51 pounder. #Respect #WayToLead

    We moseyed over to the field between the 2 tree lines for our entire workout. As the temperature was 33 degrees, YHC did not feel like running too far.

    Exercise 1: quick fire rock circuits, run-to-rest in between. Let it be noted, Hawg hoisted a frozen rock for all of these exercises without gloves, and never once dropped the rock early. Respect.

    Rock Shoulder Press x 10 IC
    Rock Biceps Curls x 10 IC
    Rock Rows x 10 IC
    Rock Squats x 10 IC
    Rock Chest Press x 10 IC

    Run to the parking lot (50 yards) and back

    Rock Shoulder Press x 10 IC
    Rock Biceps Curls x 10 IC
    Rock Rows x 10 IC
    Rock Squats x 10 IC
    Rock Chest Press x 10 IC

    Run to the parking lot (50 yards) and back

    Rock Shoulder Press x 10 IC
    Rock Biceps Curls x 10 IC
    Rock Rows x 10 IC
    Rock Squats x 10 IC
    Rock Chest Press x 10 IC

    Run to the parking lot (50 yards) and back

    Rock Shoulder Press x 10 IC
    Rock Biceps Curls x 10 IC
    Rock Rows x 10 IC
    Rock Squats x 10 IC
    Rock Chest Press x 10 IC

    Run to the parking lot (50 yards) and back

    Exercise 2:
    Rock lunges across the field, 50 yards, to the groans and huffs of the PAX.

    Exercise 3:
    8-count body builders x 10 IC
    8-count rock press x 10 IC
    Left side lunge with rock chest press x 10 IC
    Right side lunge with rock chest press x 10 IC

    Exercise 4:
    Rock lunges across the field, 50 yards, to the music of more groans.

    Mary COP:
    Flutter Kicks x 20 IC
    LBC’s x 20 IC
    Hello Dolly x 20 IC
    American Hammer x 20 IC

    We returned our beloved rocks to the rock pile, and ran back to the flag to finish just in the nick of time. Count off, Name-o-rama, announcements, intentions, and a prayer. Special shout out to Abacus for killing it since he joined F3. Thank you for allowing me to lead. Stay warm out there this week!

    Walleye

  • Rock City Trifecta

    Solid showing on Monday at Pontiff, despite the rain.  Eight men braved the iffy forecast to get the usual fix of F3 at Rock City.  The scheduled Q was out with the flu (or maybe Saints game hangover???) so a few of us stepped in to sub.  Here’s what went down:

    Mosey to the rock pile, grab a rock, and head to the pavilion for cover.

    Round 1, courtesy of Tool:

    Warm-up consisting of IPW x25, Peter Parker x25, Arm Circles x20, Windmill x15, Hacky Sack x15, LS Squat x15

    Rock Curl x20, RLSU x20, Rock Curl x20, LLSU x20

    Then, a round of the yet to be named “sucky” circuit previously done a few times, but we altered it a bit.  Three minutes of as many rounds of the following exercises OYO:  SSH x6, Squat Rock Press x6, Bench Dips x6.  Call out your count after each round.  I think a few guys made it to 6 or 7.  Rest with a countdown, then rinse and repeat.  YHC forgot his watch and was fumbling with Marlin space-age apparatus so the timing may have been off.  Either way it was good stuff.  I’m thinking original mix of SSH, Squat Jumps, and Merkins is the way to go on that circuit.

    Round 2, courtesy of Triple Shift:

    Pair up for PAX #1 to knock out Back Extensions x20 hanging off of table while PAX #2 holds #1’s feet and Flutter Kicks.  Flip Flop, then rinse and repeat with Hello Dollies on the second round.  This seemed to use muscles that YHC didn’t know he had.

    Rock Web – ascending reps of Merkin x1 and Rock Press x2, increasing the count by 1/2 each time until x10/x20 is reached.  This was a doozy and proved to be a challenge to all.  T-claps to Rudy and other PAX for finishing strong and doing full reps.

    Round 3, courtesy of JV, who was eager to share some new exercises picked up at during his recent post at a F3 AO in North Carolina.

    Monkey Humper x20?

    “Go at it” with Hindu Planks(??) x20

    Wife Pleaser x20

    Good thing no one else was around to witness 8 grown men in these motions, in particular the second one.

    Time was up so back to the flag.

    COT to seal the deal.  T-claps to Abacus on his second post and his quest to get back in shape after a 10yr hiatus from physical activity.  YHC can’t recall much else other than the fact that he was the youngest PAX there.  Not a bad morning for a bunch of almost old dudes.

    Tool

     

  • Welcome to 2018 and an ND victory

    2018 arrived at 5:30 am with a brisk wind and below freezing temps.  Lovely start to the new year.  YHC arrived early to make sure his Notre Dame banners were hung with bride, to welcome the LSU faithful to the new year.  First hulking shadow figure to appear, dressed in full Marlin-cold-weather gear was Kim Chi sporting an outer layer LSU sweatshirt.  Then Triple Shift, wearing neutral colors.  Finally 2 more LSU fans showed up – welcome Amnesty and Heisenberg.  Everyone decked in the finest winder wonderland gear.  A disclaimer, then lets get started.

    Burpees and Body Builders

    Notre Dame has won 6, LSU has won 5.  Start by going through each of the 11 games, with a ladder: adding 1 burpee for each ND victory (1970, 1981, 1984, 1997, 1998, 2013) and 1 8-count-body-builder for each LSU victory (1971, 1985, 1986, 1997, 2007).  The 6 Burpee vs 5 8-Count will show up again….

    Warm Up

    Mosey to the normal spot by the rocks for our warm-up

    • SSH x25
    • Windmill x15
    • IW x25
    • 6 Burpees, 5 8-Count

    Then plank-time:

    • PP x25
    • FM x25
    • PP x25
    • ST x25

    Go find a rock, and mosey to the football field.  YHC noted that Triple Shift seems to look for a larger rock each Monday.

    BLIMPS

    Start at the goal line for BLIMPS.  Since its a Burpee exercise, lets stick with the “6 Burpees for Notre Dame Victory” theme:

    • 6 Burpees, 12 Lunges, 18 IW, 24 Merkins, 30 PlankJacks, 36 Squats (all con-rocca), advancing 20 yards for each exercise

    Al Gore for the 6 (unnamed PAX who chose to carry Gibraltar)

    Now we’re at the far end of the field.  Lets BLIMPS back, using the “5 8-Counts for LSU Victory” theme:

    • 5 8-Count, 10 Lunges, 15 IW, 20 Merkins, 25 PJs, 30 Squats (all con-rocca)

    Plan for the 6 (left to the reader to ponder which PAX was the 6)

    Playground

    Head to the playground where all PAX got to enjoy YHC’s new Christmas present, courtesy of the in-laws: Battle Rope.  5 Stations, 1 for each PAX

    • Burpees (15 of ’em, the count)
    • Toss-the-rocks over the fence
    • Crunches
    • Pull Ups
    • Battle Ropes!!!

    Time to get through one complete round.  Mosey back to the rock pile to dispose of our friends.  Then Mosey back to the flag for a quick round of Mary:

    • FK x25
    • Penguin x25
    • Cockroach x25

    Close with 6 Burpees and 5 8-Count (for a total of 54 burpees and 30 8-Count).  Heisenberg chose to close with 6 8-Counts presuming a victory later today.  YHC chose to close with a 7th burpee.

    Close with Countoff (5 brave PAX standing strong against the wind and cold), Name-o-rama (Amnesty and Heisenberg gunning for the big Respect in 2018), and close with prayers.

    Yesterday, the homily at mass was about family: celebrate the importance of it, and remind us all to respect, love and cherish our family.  YHC is thankful for the many families he is a part of: his own, his Ms, the F3 family, and others.

    Finished off with coffee at Morning Call with Mike – and some very enjoyable conversation and F2 with the PAX.  Thanks for a great start to 2018!

     

  • High chance of humidity

    It was thundering when YHC woke up.  Should he fartsack or go out?  Red pill, blue pill?  A little rain never hurt nobody.  Up and at ’em, it is.  When YHC arrived, two guys were in the gloom in front of the fence: an FNG and his dad, Rigs, a buddy of El Guapo.  Then Walleye, then Tool and Amnesty, and finally, with a coffee cup in his mouth, in bikes Marlin.  YHC gives a real disclaimer (first in probably two years), and the PAX is off for The Thang.

    Warm-Up COP:

    • Imperial Walkers 31xIC
    • Squats 31xIC
    • SSHs 31xIC
    • Mountain Climbers 31xIC

    The PAX selects their favorite rocks (YHC got one that Triple Shift marked as weighing 30 lbs) for another COP:

    • Shoulder press, curl, dead lift, squat and then (cuz the ground was wet) bench press, each 20xIC
    • Rinse and repeat for 16xIC, then 12xIC, then 8xIC and finally 4xIC.

    Lunge walk half away across the field to a line of trees, and then lunge watch to the far side of the field to the edge of the parking lot for some Mericana on the parking pumpers: regular merkins 10xIC, diamond merkins 10xIC and wide merkins 10xIC.

    Mosey back towards the rock pile for a Circle of Mary:

    • LBCs 25xIC
    • Flutter Kicks 25xIC
    • Penguins 25xIC
    • Box Cutters 25xIC
    • Wife Pleasers (for our FNG) 25xIC

    Finish off with ten burpees OYO, then return rocks and mosey back to the virtual flag for Countoff, Name-o-Rama (where the PAX after much deliberation named the FNG, who’s a senior at LSU and wants to go to vet school and is the son of Rigs, Dead Pets), and Circle of Trust.

    Peace, Jingle Vader